Hi guys,

I've started picking up MMA training, and think it's probs a good idea to get started on some PT. I'm not fat or out-of-shape looking (bit on the skinny side) but I'm not as fit or strong as I'd want to be for MMA at all. The gym I train at provides me with access to plenty of weights and other equipment so there's no problem there, so does anyone have any suggestions for me regarding PT for a beginner? Perhaps a good programme I can get started on?

Do a 5x5 or 3x5. Google Stronglifts and Starting Strength, pick whichever you got the time for.

If you're looking to pack on some pounds: eat heavy, lift heavy, sleep heavy. You'll get your cardio by training MMA, don't worry about it.

If you're looking to fight at a low weight class: do cardio, lift once a week at decent poundage, and focus on explosive strength over absolute strength.

Two different roads. You can get strong fast, and get fit slow. Or you can get fit fast, and strong slow. Training to fight does both, but don't mix your PT, or you'll burn out real quick.

Do a 5x5 or 3x5. Google Stronglifts and Starting Strength, pick whichever you got the time for.

If you're looking to pack on some pounds: eat heavy, lift heavy, sleep heavy. You'll get your cardio by training MMA, don't worry about it.

If you're looking to fight at a low weight class: do cardio, lift once a week at decent poundage, and focus on explosive strength over absolute strength.

Two different roads. You can get strong fast, and get fit slow. Or you can get fit fast, and strong slow. Training to fight does both, but don't mix your PT, or you'll burn out real quick.

Thanks! I'll look into this. Is it a good idea to combine a weight training programme with doing MA training 6 days a week? Monday, wednesday amd friday is Muay Thai, there's boxing on tuesday and friday as well, BJJ on tuesday, grappling on thursday and a seperate MMA class on saturday.

Hell yes it's a good idea! I came from a background in Strength and Conditioning (teach professional althletes and personal training), when I jumped into martial arts about 2 years ago people couldn't believe my "natural talent". This all attributed to years of daily conditioning. This was really true for grappling. I was rolling with blues and purples very easily in a short amount of time.

I'd highly recommend the crossfit programs, however they cause newcomers to jump right into advanced exercises. Build a foundation (and seek instruction) of doing proper lunges, squats, deadlifts, push ups, pull ups, and rotational movements. From there you simply progress those movements. I just got done with Martin Rooney's book "ultimate warrior workouts" nothin new but would be a great read for a beginner looking to take it up a notch.

I even consider strength conditiong more intergral than MA practice at times. There's alot of guys who train MA everyday, but skip conditioning because they feel they already get it out of training. They have more technique, but there still much weaker. If there's anything we've learned it's technique PLUS conditioning will always be superior.

Hell yes it's a good idea! I came from a background in Strength and Conditioning (teach professional althletes and personal training), when I jumped into martial arts about 2 years ago people couldn't believe my "natural talent". This all attributed to years of daily conditioning. This was really true for grappling. I was rolling with blues and purples very easily in a short amount of time.

I'd highly recommend the crossfit programs, however they cause newcomers to jump right into advanced exercises. Build a foundation (and seek instruction) of doing proper lunges, squats, deadlifts, push ups, pull ups, and rotational movements. From there you simply progress those movements. I just got done with Martin Rooney's book "ultimate warrior workouts" nothin new but would be a great read for a beginner looking to take it up a notch.

I even consider strength conditiong more intergral than MA practice at times. There's alot of guys who train MA everyday, but skip conditioning because they feel they already get it out of training. They have more technique, but there still much weaker. If there's anything we've learned it's technique PLUS conditioning will always be superior.

Thanks, I've heard of Rooney's book and I'll definitely check it out. The great thing about my gym is the subscription includes unlimited participation in kickboxing, boxing, grappling and bjj classes, AND unlimited use of the weights and machines. There's an instructor walking around everyday except at the weekend too I believe. Seems I'm pretty much settled.

not the 3x5 again please jall dont do this **** if you whant to be strong or powerful try this routine made by Jean-Pierre Egger or try to use more weight in the negative phase

http://www.youtube.com/watch?v=d4e5cuyqjqw

not the 3x5 again please jall dont do this **** if you whant to be strong or powerful try this routine made by Jean-Pierre Egger or try to use more weight in the negative phase

That's not so much a routine as a highlight video. Do you have a written breakdown of the program or is it just 'high weight eccentric movements and stability work'?

That's not so much a routine as a highlight video. Do you have a written breakdown of the program or is it just 'high weight eccentric movements and stability work'?

Agreed, I don't know what to do with this video

here a routine
day 1
squat and bench 2- 3set 1-5 rep Plus pylio jump at the end off a set

day 2
squat and bench 2-3 set and 1-2 rep of isometric at each 20° angle
and jump after your set


day 3
3 single with more weigth in the excentric phase and jump at the end of your set

I have decided to do Stronglifts 5x5. Can anyone provide me with advice on how to properly combine this with my MA training? I have kickboxing on monday, wednesday and friday evenings, bjj/grappling on tuesday and thursday and if possible (I deliver mail on saturdays) a seperate MMA class on saturday. I was thinking of using my free sunday for lifting weights at least but what would be the best way to do the other 2/3 days of the stronglifts programme? I don't like the idea of cutting back on MA training....

I wakeup at 6am most days and lift in the morning. You only really need 2 days a week of lifting, if you can get 3 that's good, but you can manage with 2 it just means your gains are a little slower.
Your lifting should be a supplement to your MA training, you should focus on it as much as you focus on any other SINGLE aspect of your training. So if you box 2-3 times a week, do BJJ 2-3 times a week, etc... then you should lift 2-3 times a week. Treat it like any other aspect of your training. Schedule it like it's a class.
If you are using the weights at your MMA gym then block aside an extra 45 minutes or so and show up before your grappling class and lift.

I wakeup at 6am most days and lift in the morning. You only really need 2 days a week of lifting, if you can get 3 that's good, but you can manage with 2 it just means your gains are a little slower.
Your lifting should be a supplement to your MA training, you should focus on it as much as you focus on any other SINGLE aspect of your training. So if you box 2-3 times a week, do BJJ 2-3 times a week, etc... then you should lift 2-3 times a week. Treat it like any other aspect of your training. Schedule it like it's a class.
If you are using the weights at your MMA gym then block aside an extra 45 minutes or so and show up before your grappling class and lift.

Getting up early is not really an option because the MA trainings are in the evening and I would not have enough time to sleep. I definitely want to train kickboxing 3 times a week, do grappling/BJJ 2 times a week AND lift 3 times a week. My only concern was whether this would cause overtraining or not. I'd be lifting weights at my MMA gym and I was thinking I'd lift on sundays (when there's no MA training) tuesday or wednesday before or after MA class and thursday or friday before or after MA training. I understand I'll have to eat a fucking lot but I'm totally OK with that.

If you can separate your lifting from your other training by at least a few hours it will help you avoid overtraining.

Kint do you lift on an empty stomach in the morning?

Getting up early is not really an option because the MA trainings are in the evening and I would not have enough time to sleep. ...

“Sleep? Sleep is for those who are broke! I don’t sleep. I have an opportunity to make a dream become a reality.” 50 Cent

Seriouly one needs rest but i doubt you are near overtraining.
Most people who think they are overtraining or are worried about it, are not;
conversely those that are, seldom recognize it.
Often times what is attributed to overtraining could be addressed by something like better hydration/nutrition or a more comprehensive workout regimen as opposed to decreasing the athlete's workload.

I'm in my 40's and pretty much do what Kint describes, but i sub in a bit of recreational stuff fairly regularly, ie. surfing, hiking, paddling.
I work for myself but i often end up working til late and starting early for weeks at a time without a day off of work.
I still try to train daily, with one full "rest" day/week.
HTFU.

I work with quite a few high level lifters and triathletes (among others) and as disparate as those goals may be, the successful ones generally workout at least twice a day too.
Most of these people have day jobs, families etc.
The same goes for the successful recreational athletes, MAists etc. i know and work with.